Food Matters

The food choices that we make have a major influence on our health. Research has shown that eating a healthy diet can reduce the risk of conditions such as obesity, diabetes, coronary heart disease and several cancers (especially bowel cancer). A healthy diet is essential for our physical and mental well being.

Eating healthily does not mean that your diet should consist of nothing but fruit and vegetables. Healthy eating is about integrating a variety of different foods to create a balanced diet.

A healthy diet should consist of a mixture of foods from the five categories below.

Please use our interactive plate below by clicking on the different sections for more information about the benefits of each food type.

Breads, Cereals and potatoes
These foods provide complex carbohydrates (starches) which the body converts into energy. They also provide essential vitamins, minerals and fibre. A healthy diet should consist of at least 5-7 servings of these foods a day.

Fruit and Vegetables
Fruit and vegetables provide essential vitamins A, C and potassium and minerals such as iron and magnesium. Fruit and vegetables are naturally low in fat and are a source of fibre. It is recommended that a healthy diet consist of at least five portions of fruit and vegetables daily. A national initiative entitled five-a-day has been developed to try and encourage people to reach this target figure. For more information about this in the Warwickshire area please go to local initiatives.

Milk and Dairy Foods
Foods in this group are an essential source of calcium. Women especially need calcium in their diets to protect against osteoporosis. These foods are also a good source of protein, riboflavin and vitamin B12. To avoid eating too much fat it is advised to choose the reduced fat varieties of milk, cheese and yoghurt however low and reduced fat varieties of these foods are not suitable for infants. Foods in this category should be eaten moderately approximately 700mg a day.

Meat, fish, poultry, eggs and nuts
This group provides iron and zinc. Iron helps the body to carry oxygen in the blood and zinc assists in the healing of wounds and in growth and reproduction. Vegetarians are advised to eat more nuts, seeds and wholemeal products that are also all sources of iron and zinc. A healthy diet should consist of at least 2/3 servings of these foods a day.

Foods containing fat/sugar
This group includes butters, cream, chocolate, cakes and sauces. Foods in this group are not essential to a healthy diet but provide extra choice and taste. These foods should be eaten in small amounts, no more than 2 servings a day.

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Children grow and develop at a fast rate therefore they need a healthy diet providing adequate energy, proteins, vitamins, minerals and fibre. Just like adults children need to consume a healthy diet consisting of a mixture of the five main food groups;

• Breads, Potatoes, Rice Pasta
• Fruit and Vegetables
• Dairy Products
• Meat, fish, eggs, nuts
• Foods high in sugar/fat

However, avoid giving children shark, swordfish and marlin. This is because fish contain relatively high levels of mercury, which might affect a child's developing nervous system.

Healthy eating habits started in childhood will stay with your children forever and influence their chances of a healthier life.

For more information about suitable food for children please contact your local GP/Health visitor.

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